Comparing Nutrients in 100 calories Napa Cabbage VS Roasted Sunflower Seeds

Weight per 100 calories

• Napa Cabbage: 625g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 36.4 times more energy per unit of mass than Raw Chinese Napa Cabbage, which is very high in comparison to other foods. Napa Cabbage having very low energy density.

Which food has more nutrients per 100 calories - Napa Cabbage or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Napa Cabbage	25%	9%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Napa Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	12% 8.8g	0.65% 0.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Napa Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 494μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	188% 169mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 268μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Napa Cabbage	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	48% 481mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.2% 1.94mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81.3mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	43.8% 1488mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	3.75% 56.3mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	16% 590g	0.006% 0.21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Napa Cabbage vs Roasted Sunflower Seeds:

• Raw Chinese Napa Cabbage has more Vitamin A, 13.7 times more Vitamin B1, 7.4 times more Vitamin B2, 2.1 times more Vitamin B3, 10.5 times more Vitamin B6, 12.1 times more Vitamin B9, 701.5 times more Vitamin C and 578 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Vitamin B5 and 6 times more Vitamin E than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Napa Cabbage vs Roasted Sunflower Seeds:

• Raw Chinese Napa Cabbage has 40 times more Calcium, 3 times more Iron, 3.7 times more Magnesium, 3.3 times more Manganese, 10.2 times more Potassium, 109.1 times more Sodium, 1.6 times more Zinc and 2861.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper and 3.6 times more Selenium than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Chinese Napa Cabbage has 30 times more Omega 3, 4.9 times more Carbohydrate, 18.8 times more Sugars, 3.9 times more Fiber and 2.3 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Fat, 3.3 times more Saturated Fat and 60.1 times more Omega 6 than Raw Chinese Napa Cabbage.
• Both Raw Chinese Napa Cabbage and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
• Both Raw Chinese Napa Cabbage as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.